Sun Mon Tue Wed Thu Fri Sat

26

  • 5 RFQ: Strict Chest-to-bar Pull-ups and Bent Over Barbell Rows

27

  • Every 2 mins for 2 mins: Squat Clean & Jerk
  • Romanian Deadlift : 3x10
  • Back Squat : 5-5-5
  • Run 2000 m TT

28

  • Run : 14x 150 m , rest 1 min
  • Segment Snatch + Hang Snatch 1-1-1-1-1-1
  • Alt EMOM 10 mins: Power Snatches and Squat Snatches
  • Low Hang Snatch Pull 4-4-4-4-4

29

  • Every 2 mins for 20 mins: Power Clean & Push Jerk
  • Back Squat 4x2
  • Bar Muscle-ups : 1-2-3-4-5-6-4
  • Chipper: 2000 m, Wall Balls, Double Kettlebell Farmers Carries, and Rows

30

  • Block Power Snatch 3-3-2-2-2-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-3-3-2-2
  • Block Snatch Pull 3-3-3-3-3-3-3-3
  • Pause Front Squat (3sec) 6x1
  • Ring Muscle Ups : 10x3
  • 5 RFQ: Alternating Dumbbell Bicep Curls, Lateral Shoulder Dumbbell Raises, and Handstand Walks
  • Soccer : 3x 1500 m

31

Aug | 1

  • 4x AMRAP 3 mins: Bike Erg Calories, Pull-ups, and Push Press
  • 4x AMRAP 3 mins: Ski Erg Calories, Toes-to-bars, and Front Squats
  • Jerk From Block 2-2-2-2-2-1-1-1-1
  • Block Clean Pull 3-3-3-3-3-3-3-3

2

  • Run 5000 m at 60%
  • Every 30 secs for 15 mins: Power Snatch
  • 4 RFQ: Alternating Dumbbell Bicep Curls, Dumbbell Front Raises, and Dumbbell Lateral Raises

3

  • "Tabata" - Row (calories)s : 15 x 30 secs / 30 secs
  • Every 1 min for 10 mins: Weighted Chest-to-bar Pull-up
  • "Tabata" - Handstand Walk : 10 x 20 secs / 1 min
  • Every 2 mins for 18 mins: Power Clean & Push Jerk
  • FT: Bike Erg Calories, Clean & Jerks, and Echo Bike Calories
  • Back Squat 3x3

4

  • Every 30 secs for 10 mins: Ski Erg Calories and Rests
  • 6 RFQ: Weighted Strict Pull-ups and Strict Handstand Push-ups
  • Power Snatch : 3-3-3-3
  • Every 5 mins for 10 mins: Power Snatches and Lateral Burpee Over Bars
  • Every 5 mins for 10 mins: Burpee-to-Target, 6 ins and Row Calories
  • Front Squat : 3x3

5

  • Handstand Walk : Max Distance

6

  • 2 Block Power Snatch + 2 Block Squat Snatch 1-1-1-1-1-1-1-1-1-1
  • 2 Power Snatch + 1 Snatch 1-1-1-1-1-1-1-1-1-1
  • Block Snatch Pull 3-3-3-3-3-3
  • Every 3 mins for 12 mins: Strict Chest-to-bar Pull-ups and Dumbbell Bent Over Rows
  • AMRAP 18 mins: Row Calories, Double Unders, Snatches, and 3 more
  • "Tabata" - Handstand Walk : 4 x 20 secs / 1 min
  • 1 Muscle Up Transition + 1 Muscle Up + 1 Ring Dips : 6x1

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